Advantages Of Interval Training – High Intensity Vs Slow Intensity

In this article I’m going to explain the differences and benefits of both and which one I personally do and why I have a very low body fat percentage, so there is a reason for why I choose to do mostly 1 of the 2 although overall I think you should do both.



Why do I do Slow Intensity Cardio and not HIIT (High Intensity Interval Training)?

Since I have low body fat and Slow intensity burns more percentage of fat calories.  Advantages Of Interval Training can benefit different body types in different ways based on your goals and which one you choose.

At a low intensity, you may burn 70% of calories from fat while at a high intensity you burn 50%. In 20 minutes of cardio exercise you may burn 100 calories at a low intensity and 200 at a higher intensity.

You will burn more overall calories from HIIT.

So if you are looking to lose weight and burn more calories I recommend High Intensity.

I remember seeing pro bodybuilders weighing 250 pounds with 5% body fat just doing a light jog or fast walk on the treadmill and this is the reason why.

There are a few methods to find your max heart rate.

The one I use is taking 220 minus your age which is the most common method to find your target heart rate for exercise. (60%-70% of that number is your target heart rate for the fat burning zone.

High Intensity Interval Training would be higher.

Benefits of Slow Intensity

  • Muscular Endurance High reps and long sessions builds muscular endurance rather than raw strength
  • Controlled Appetite Unlike High Intensity you haven’t exerted yourself and sweating bullets. You may feel less hungry because of this.
  • Burns more Percentage of Fat calories You will be in the target heart rate fat burning zone.

    Women Sprinting
    ………….High Intensity Cardio is the best way to burn the most overall calories



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Studies have shown that the best anti-aging exercise is High Intensity Training. You can do it on anything like a treadmill, elliptical, bike even steps just as long as you can barely talk after.

I recommend going hard for 30-60 seconds. Taking a 2-3 minutes rest between and doing this 3 to 4 times.

High-intensity exercise continues to boost your metabolism long after you’re done (often up to 24 hours after, depending on the length and intensity of the training session)

This means you’re continuing to burn many more calories all day long!

 High-intensity interval training can burn more calories than longer, lower-intensity aerobic workouts. So if your goal is to burn more overall than I would recommend HITT

Benefits of High Intensity

  • More free time The most efficient cardio, you can get the same results doing High Intensity 30 minutes 3 times a week as Slow Intensity 60 minutes 5 days a week.
  • More Calories Burned The intense effort makes your body work harder to recover, so you’ll burn more calories in the 24 hours post workout training.
  • Turn your frown upside down 🙂 Endorphins are created which are naturally produced opiates by your brain. The happy and energized feeling after a workout feeling
  • No equipment needed All you need is a little space that’s wide open. Even if the space is small you can do high knees or jumping jacks. So NO excuses!


Should you be doing HIIT?

I would not suggest it if you havn’t worked out in a long time or coming off an injury doing HIIT.

You should be working up to hit to decrease the chance of any injury. I rarely go a while without workout out but if I have been out of the gym for a while in the past I still start off with slow intensity.

Jumping right into HIIT before building some kind of foundation with absolutely increase your risk of injury or overtraining.

I have some great workouts I can recommend to start off with.

I never really understood why some trainers crack the whip when it’s someones first time in the gym in a long time. One reason being is because you can hardly move for the next 5 days!


A Cheetah running in the desert

How many days a week should you do HIIT?

I would recommend 3 days but at least make sure you are getting 2 days a week.

Only doing 2 days a week of HIIT can still have a huge impact on your health. Ideally you I think you should get 3 days a week.

You really want to make sure you are getting 24 hours of rest after an intense workout like this.

If your goal is to workout 5 days a week you can always do some resistance training the other days or some long slow cardio. Or maybe even throw in some yoga on the days you are not doing HIIT.


What is the best time to do Cardio?

What I have learned over the years is the most important thing is not when you will be doing it but the consistency of doing it.

I think people worry way too much on when is the best time that they talk themselves out of even doing it!

I personally think if you plan on doing weight training and cardio during the same workout to do whichever is most important to your goal first. If your goal is to build muscle than do weight training first.

If your goal is to lose weight than do cardio first. The reason for this is you are the strongest and not fatigued at first.

I hope you learned something from this. It’s really not too complicated and either one are way better than doing none at all.

If you are a beginner just start off slow and than get to the point of doing High Intensity 3 days a week.

You should also be keeping track of all your times.

I love this because it’s motivating to beat your previous time and also make you realize all the progress you are making. Some people just go out and run a few miles and don’t realize they are never progressing.

I recommend a Pre Workout if you are having trouble getting yourself motivated to run. You don’t need a lot of it, just enough to give you a little boost of energy. Check out the article I wrote on the best one    RIGHT HERE


“Strength does not come from the physical capacity. It comes from an indomitable will.”

– Ghandi

Please leave me a comment if you have any questions


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